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  1. #31
    Registered User MG5's Avatar
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    Legs:

    Deloading today and the rest of the week cause I'm going to the beach thursday so I thought it'd be a good time to deload. I'll be back Tuesday and I'll start lifting heavy again then.

    Squat

    135 for 6x6

    Leg Press

    90x10
    90x8
    90x6

    Calf Raises

    90 for 3x15

    Stiff Legged Deadlfits

    95x10
    95x8
    95x6

    Abs.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  2. #32
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    Arms:

    Deloaded on arms.

    Skullcrushers

    10lbs. on each side of EZ Bar for 3x8

    Barbell Bicep Curls

    Bar(45lbs.) for 3x12 (very slow)

    Close Grip Bench Press

    95lbs. on each side of Smith Machine for 2x8

    Tricep Dips

    BW for 2x15

    Hammer Curls

    15's for 3x12

    Seated DB Curls

    20's for 2-3x10

    Overhead DB Extensions

    30's for 2x10



    Had a protein shake afterwards, waited about 20 minutes, then ran 1.25 miles and walked 1.25 miles. Then another protein shake.
    Last edited by MG5; 06-29-2011 at 03:45 PM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  3. #33
    Registered User MG5's Avatar
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    I've been at the beach since Thursday. Didn't lift at all at the beach just thought I'd make that my week off. Just got back today. Start back up tomorrow.
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  4. #34
    Registered User MG5's Avatar
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    Today I started a new split. I deloaded last week and went to the beach and I wasn't really liking my previous split that much so I'm going to try this--

    Monday: Chest
    Tuesday:Back
    Wednesday:Off
    Thursday:Shoulders
    Friday:Legs
    Saturday: Arms
    Sunday: Off

    Also today I'm on day 2 of OxyElite Pro which has given me good energy and today I started EST Propadrol EP, DAA, and Neovar. Not only that, while I was at the beach a friend gave me a tub of BodyRush by Force Factor that he didn't like and about 1/4 of a tub of Six Star Pro Nutrition N.O. Fury. Both are pre-workouts.

    AND ITS MY BIRTHDAY TODAY
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  5. #35
    Registered User MG5's Avatar
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    Back:

    Rackpulls

    505 for 3x3 <---NEW PR
    315x12
    335x10

    Barbell Rows

    165x10
    170x10
    175x10

    T-Bar Rows

    Weight of bar not included.

    225x10
    245x10
    250-255x10

    Hammer Grip Pull-Ups

    BWX10
    BWX9-10
    BWX9-10

    Behind The Back Barbell Shrugs

    325 for 2x5

    Lat Pulldowns

    245 for 2x10
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  6. #36
    Registered User MG5's Avatar
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    Cardio: Ran/jogged 1.5 miles straight, walked a mile, got bored of walking, ran another half mile.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  7. #37
    Registered User MG5's Avatar
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    Some new pics. These were taken yesterday weighing about 187-188.








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  8. #38
    Registered User MG5's Avatar
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    Shoulders:

    Seated Barbell Military Press

    150x5
    155x5
    160x4 (was going for 5)

    As you can tell my military press absolutely sucks. When I weighed 205 I could do 160-165 for like 8. Now 160 for 4, 5 tops.

    DB Shoulder Press

    65x5
    70x5
    75x1 (wtf? Only 5 more pounds and I could only do 1 rep)
    50x12

    DB Lateral Raises

    30x10
    25x10
    20x10

    SUPERSET WITH FRONT DB RAISES

    30xFailure (I think about 8-12 reps)
    25xFailure ( I think about 6-10 reps)
    20xFailure (I think about 6-8 reps)

    Barbell Rear Delt Raises

    115 for 3x10

    I don't know what I did but today a 30 pound dumbbell has never felt so heavy. Might have been because this was my first serious shoulder workout since June 17th. I have been going light on shoulders cause they've been achey. Maybe shouldn't have deloaded while cutting. I need a solid shoulder routine for strength. I have a few nice ones for hypertrophy, more volume, but nothing heavy.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  9. #39
    Registered User MG5's Avatar
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    Legs:

    Squats

    Warm Up: Barx8, 135x8, 225x5, 315x1

    380x2 (Was going for 3, dumped it back on attempt for third rep)
    385x1
    390x1
    365x1
    315x3
    225x5
    135x20

    Stiff Legged Deadlifts

    265x8
    270x6-8
    275x5

    ^ ^ ^ ALL OF THOSE ARE PR's. SLDL's were feeling awesome today.

    Leg Press

    360x20
    450x12
    460x8

    Calf Raises

    540 for 3x12

    Ab work.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  10. #40
    Registered User MG5's Avatar
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    Arms:

    Close Grip Bench Press

    I do these on the smith machine. I like them alot more. I feel like I can go a little heavier because I don't have to worry about balance. Can feel it alot more in my triceps. With barbelll I feel it in my shoulders.

    Not sure how much the bar weighs. I e-mailed Life Fitness asking them and showing them which one it is. They said 25lbs.

    Two 45's + 10lb. plate + 2.5lb. plate on each side x 6
    Two 45's + 15lbs. on each side x 5
    Two 45's + 15lbs. + 2.5lb. plate on each side x 4

    Barbell Bicep Curls

    120x4
    120x3

    Overhead EZ Bar Extensions

    40lbs. on each side of EZ bar for 2x6

    Incline DB Curls

    45lb. DB's for 2x5

    Tricep Pushdowns

    Straight bar

    160x12
    170x8

    Reverse EZ Bar Curls

    35lb. plate on each side for 2x8-10

    Afterwards took my protein shake with a little bit of oats and two granola bars (Need the carbs for the Neovar), took my Neovar, OEP, then went to the track and walked 3 miles at a somewhat fast pace.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  11. #41
    Registered User MG5's Avatar
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    Off today.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  12. #42
    Registered User MG5's Avatar
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    Chest:

    Flat Barbell Bench

    255x3
    260x3
    265x3

    Incline DB Bench

    85x5
    90x5<--- NEW PR
    90x3

    Decline Barbell Bench

    I said before I didn't like this and it was awkward. I really want to get this to work though cause I feel like its a great chest exercise so I gave it another go. It felt great and I found the key to making it not feel awkward and unstable. Usually I bench pretty fast and try to be pretty explosive. But on decline today I tried just keeping it very controlled, medium paced reps, not going too fast and it felt really good. I'm going to start doing these.

    225x8
    230x6

    Incline DB Flyes

    55x8
    55x6
    Last edited by MG5; 07-11-2011 at 07:09 PM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  13. #43
    Registered User MG5's Avatar
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    Back:

    Rackpulls

    Was suppposed to deadlift today but legs were still sore some how so I just did rackpulls.

    510 for 3x3<---NEW PR
    335x12
    340x10

    Barbell Rows

    175x10
    180x10
    185x8

    T-Bar Rows

    These felt weak today.

    Weight not including bar

    235x6
    235x5
    135x12 (Went really slow, squeezed at the top and held it for a sec)

    Hammer Grip Pull-Ups

    BWx10
    BWx10
    BWx8

    Behind The Back Barbell Shrugs

    325x10<---NEW PR
    325x8

    The reps on that PR wernt great. I might drop the weight just a bit and work more on holding it at the top a bit. Or just stick with this weight till I can get it easier.

    Lat Pulldowns

    245x12 (V-Handle)
    245x8 (Regular Grip)

    Afterwards had a protein shake and a banana. Now I'm gonna go do cardio for about 40-45 minutes.

    EDIT: 13 laps on the track. 1 walking, then 1 jogging, then 1 walking, then 1 jogging etc..
    Last edited by MG5; 07-12-2011 at 04:03 PM.
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  14. #44
    Registered User MG5's Avatar
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    Cardio: 13 laps on the track. 1 walking, then 1 jogging, then 1 walking, then 1 jogging etc..
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  15. #45
    Form > Weight jsullivan7's Avatar
    Join Date: May 2011
    Location: Felton, California, United States
    Age: 27
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    jsullivan7 has a spectacular aura about. (+250) jsullivan7 has a spectacular aura about. (+250) jsullivan7 has a spectacular aura about. (+250) jsullivan7 has a spectacular aura about. (+250) jsullivan7 has a spectacular aura about. (+250) jsullivan7 has a spectacular aura about. (+250) jsullivan7 has a spectacular aura about. (+250) jsullivan7 has a spectacular aura about. (+250) jsullivan7 has a spectacular aura about. (+250) jsullivan7 has a spectacular aura about. (+250) jsullivan7 has a spectacular aura about. (+250)
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    happy belated bday man..

    dude looking pretty shredded in those pics, your lats are sick

    mirin, yes.

    I see the cuts still going good man, nice.

    Cheers dude
    Back at it 8/10/2015

    http://forum.bodybuilding.com/showthread.php?t=143240033
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  16. #46
    Registered User MG5's Avatar
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    Shoulders:

    Seated BB Military Press

    150x5
    155x5
    160x4

    Seated DB Shoulder Press

    60x8
    65x6
    70x3-4
    45x12

    DB Lateral Raises

    25x10 SUPERSET w/ Front DB Raises: 25's x Failure
    25x10 SUPERSET w/ Front DB Raises: 25's x Failure
    15x12 SUPERSET w/ Front DB Raises: 15's x Failure

    Barbell Rear Delt Raises

    120x8
    120x9-10

    Pic taken half way through todays shoulder workout. Kind of a bad pic.


    About to go do cardio for about 35 minutes.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  17. #47
    Registered User MG5's Avatar
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    Arms:

    Close Grip Bench Press

    (Smith Machine)

    Two 45's + 15lbs. on each side x 5
    Two 45's + 15lbs. on each side x 5
    Two 45's + 15lbs. on each side x 3

    Barbell Bicep Curls

    120x4
    120x3

    Overhead EZ Bar Extensions

    40lbs. on each side for 2x8

    Seated DB Curls

    45x6-7
    45x6-7

    Tricep Pushdowns

    (Straight bar)

    170x8
    170x6

    Reverse EZ Bar Curls

    35lbs. on each side x 6-8
    35lbs. on each side x 4-5

    Pretty goood workout for being in a car for 8 hours today.
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  18. #48
    Registered User MG5's Avatar
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    Legs:

    Squats

    Warm-Up: Barx8, 135x6, 135x5, 225x4, 315x1

    380x2
    385x1
    365x1
    335x1
    315x1

    Stiff Legged Deadlifts

    270x6
    275x6
    280x5-6<----NEW PR

    Leg Press

    380x12-15
    390x10-12

    Calf Raises

    450 for 2x12-15

    Today I was exhausted just after my first two sets of squats. Maybe because I did about 2 hours of yardwork out in the heat earlier in the day. Waited like 45-50 minutes and then went and worked out.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  19. #49
    Registered User MG5's Avatar
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    Off today.
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  20. #50
    Registered User MG5's Avatar
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    Chest:

    Incline DB Bench

    90x5
    95x3 (Going for 5 reps)
    90x4 (Going for 5 reps)

    Decline BB Bench

    235x8
    240x5-6
    245x4

    Flat DB Bench

    95x7-8
    95x4-5

    Incline DB Flyes

    55 for 2x6

    Felt weak on decline barbell bench. Maybe cause of the heavy incline db bench before. Idk. Overall, great workout. Weigh 183-184 now. Almost done cutting. Might just maintain for the next few weeks until I start very clean bulking.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  21. #51
    Registered User MG5's Avatar
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    Back:

    Deadlifts

    Was attempting 465 for 3x3

    465x3
    465x3
    465x1

    ^ ^ ^ NEW PR...I guess. Last time I DL'ed I only got 465x3 and then 465x2 and the last set I don't even think I could get it for one. So its progress, just slow progress. Was happy with the deadlifting today. Felt good.

    BB Rows

    180 for 3x8

    DB Rows

    100x12
    100x10
    100x8

    Hammer Grip Pull-Ups

    BWx10
    BWx9

    Behind The Back BB Shrugs

    325x10
    325x8

    Lat Pulldowns

    245x12
    245x10

    If you're wondering why I never increase the weight on lat pulldowns (I doubt anyones noticed) its because I can't add any more weight. I'm using all the weight on the stack, I have four 2.5lb. magnets on there, and then I put a 45lb. plate around the pin. Pretty stupid. Might switch gyms next summer.
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  22. #52
    Registered User Ex0t1c123456's Avatar
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    Good job bro

    regarding the lat pulldown

    maybe u could use an underhand grip, or change your grip width, or take less rest between sets to make it harder...
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  23. #53
    Registered User MG5's Avatar
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    Originally Posted by Ex0t1c123456 View Post
    Good job bro

    regarding the lat pulldown

    maybe u could use an underhand grip, or change your grip width, or take less rest between sets to make it harder...
    Tried all the different grips. Still kind of light, not too light, but soon enough it definitely will be. I'll try taking shorter rests. Maybe do some drop sets as well.
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  24. #54
    Registered User MG5's Avatar
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    Off today.
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  25. #55
    Registered User MG5's Avatar
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    Shoulders:

    Seated DB Shoulder Press

    50x12
    55x10
    60x8
    65x6

    Behind The Neck Press(Smith Machine)

    One 45 + 15lbs. on each side x 4
    One 45 + 10lbs. on each side x 5
    One 45 + 5lbs. on each side x 6
    One 45 + 2.5lbs. on each x 7

    Very weak compared to what I was doing about a month and a half ago or two

    Cable Lateral Raises

    Right Arm: 40x8, Left Arm: 40x6
    Right Arm: 30x10, Left Arm: 30x8
    Right Arm: 20x15, Left Arm: 20x12

    Face Pulls

    First time ever doing these. I liked them.

    40x12-15
    50x12-15
    60x12-15

    I wasn't sure what weight to use with these since it was my first time. All the sets I did seemed really light. I just went real slow and held it when I brought it back to make it tougher.
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  26. #56
    Registered User MG5's Avatar
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    Arms:

    Close Grip Bench Press(Smith Machine)

    Two 45's + 15lbs. on each side for 3x5<---NEW PR. Was stuck on that last set. Couldn't get 5 on the last one but did today.

    Close Grip Barbell Bicep Curls

    95x9
    95x7

    Not doin these anymore. Hurts my wrists. Only doing close grip with an EZ bar from now on.

    Decline Skullcrushers

    40lbs. on each side of EZ Bar x 9
    40lbs. on each side of EZ Bar x 7

    Seated DB Curls

    45x8
    45x6? (I think. Somewhere around there)

    Reverse Grip Tricep Pushdowns

    80x15 (Too light. First time doing these with two arms so wasn't sure what weight to use. Usually do one armed ones)
    140x6 (Too heavy. Started to hurt my wrists. Best to go lighter with these)

    One Arm DB Preacher Curls

    30x12
    40x5-8

    EDIT: Just got done some cardio. Walked around the track outside while getting my bronze on at the same time. 40 minutes, 8-10 laps around the track. I lost count lol. So 2-2.5 miles.
    Last edited by MG5; 07-22-2011 at 03:42 PM.
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  27. #57
    Registered User MG5's Avatar
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    Legs:

    Squats

    Was going for 4x8,6,4,2

    330x8
    335x4-5
    340x2
    345x1

    Those last two sets I was only going for 340x2 and 345x1. Not 340x4 and 345x2. After those first two sets I was completely exhausted and done. When squatting above 5 reps it just absolutely destroys my body and takes everything out of me. Need to work more on higher reps and build up some endurance. Just to get an idea how bad my endurance is, I've squatted 425x1 but can only 20 rep squat 265

    Stiff Legged Deadlifts

    280 for 3x5

    Calf Raises

    630 for 3x15

    Leg Extensions

    190x15
    210x8
    210x6


    Abs.
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  28. #58
    Registered User MG5's Avatar
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    Off from weights today.

    Cardio: 50 minutes fast paced walking around the track.
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  29. #59
    Registered User pkahnman's Avatar
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    Nice lifts MG

    Keep it up
    Last edited by pkahnman; 07-24-2011 at 06:56 PM.
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  30. #60
    Registered User MG5's Avatar
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    Just some post chest workout pics. Still cutting, almost done. I'm down to about 182-184 but lately I kind of feel like I'm not losing any fat but my bodyweights going down. Which sounds very very bad. Havn't really noticed any difference in my abs, maybe a bit. Only thing I've noticed is that I now have veins in my shoulders at times and even side delts which I've never had before. So I guess thats good. Also maybe a little more definition in my chest. You can kind of see the line going up the middle. The separation. I want to be more cut but I don't want strength to go down any more than it already has on bench and military press. I feel like I need to pack on alot more mass and get alot stronger before I cut to a pretty low BF%.




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